Workouts

 
May 2021
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In the Gym April 12th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3min 30/30sec (hard/easy) machine of choice
Then:
2min of (30sec DB PP/30sec OH Hold with same weights)
250m Ski or Row (go hard)
60x Mtn Climber (total leg movements)
Rest 2:00
x 2-3 rounds depending on group
Then:
2min of (30sec Push Ups /30sec Plank)
10x KB Swing
30sec Ring Support
2:00 rest
x 2-3 rounds depending on group
Then:
2min of (30sec Plate Halos switch directions at 15sec / 30sec Actual Rest)
10x Goblet Squat
6x Pull Ups
2:00 rest
x 2-3 rounds depending on group
Cool Down with mobility work


In the Gym April 2nd

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 10 Frog hops
2 x 5 Push Ups
Then:
8x Ball Slam
15 calories @ machine of choice (go hard!)
60sec Wall Sit Hold
60sec rest
x 5 Rounds
Then:
10x Goblet squat
10x (each side) Side plank hip lift – can do on hands or forearms; for added challenge put feet or knees on Bosu or hold exercise ball between feet
x 5 Rounds, rest as needed
Then, finish with:
6 to 1 Pull Up Ladder
Cool Down


In the Gym March 17th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 3 per side single leg OTB squat
2 x 15 Air Squats
Then:
Find weight for Goblet Squat (see below), do a couple practice runs/sprints/high knees if going outside…
Then:
8x Goblet Squats + 30m sprint (outside if nice out; can also do on machine if more appropriate, or 30m light and fast sled push inside)
1:1 Work:rest (alternate with partner, or use a stopwatch)
6 Rounds
Then:
10-1 Pull Up / Anchored Leg Lower Ladder
(10/10, 9/9, 8/8, 7/7, 6/6…)
Rest as needed
Cool Down


In the Gym February 24th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 8 Goblet Squat deep with hip opening and postural work!
Then:
Work up to heavy Front Squat
Then:
3x Front Squat
60x Mtn climber (total, so 30 per side)
rest 60 secs
x 6
Then:
3x Strict OH Press (heavy)
5x Body Row
15m Bear Crawl
x 5, rest ~60sec between rounds
If time:
3x 500m interval 1:1 work rest
Cool Down


In the Gym January 29th

PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2×30/30sec DB PP / OH Hold
2×30/30sec squat/squat hold
Then:
500m Row/Ski (go hard)
30x Push Up
30x Goblet Squat
30x Anchored Leg Lowers
30x DB Push Press
30x Pull Overs
500m Row/Ski (go hard)
Rest as necessary to maintain form
Then:
4 x 60sec FLR (or plank on floor) / 60sec Rest
Then:
Cool Down



In the Gym December 2nd

10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats – deep, hip opening, focus on posture 30m OH Walking Lunge Then: Warm up to heavy Split Squat Then: 3x Heavy Split Squat per side 5x Body Row Rest […]


In the Gym November 18th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 8 good mornings
2 x 5 SOTS press with PVC
3 x 3 per side single leg ass to bench squat
Then:
Warm up to heavy SLSLDL – BB or KB
Then:
3x per side SLSLDL – BB or KB
15m Sled (or KB) Plank Pull heavy-ish
Rest 60sec
x 6 rounds
Then:
8x Goblet Squat
5x Body Rows – elevate feet, and/or single arm, if appropriate
60m Farmer’s Carry heavy
5 Rounds, rest as needed
Then:
Cool Down


In the Gym September 23rd

Power
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 30m Tactical Lunge
Then:
8x Goblet Squats
6x KB Swings (spike swings if appropriate)
8x Bulgarian Bag Swings or Plate Halos – each direction
Rest ~60-90 seconds
6 Rounds
Then:
8x Body Rows + 5x Ring Dips (or bar/bench dips) + 5x (each side) Floor/Windshield Wipers
4 Rounds, rest as needed
Then, if time:
“Hateful Eight”  8x 30/30sec hard/easy @ machine of choice
Cool Down


In the Gym December 13th

Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats – deep, hip opening, focus on posture 2 x 30m Tactical Lunge Then: 3x per side heavy Step Up – hold weight at sides (if heavy isn’t appropriate […]